BROAD JUMP
Ukweqa okubanzi akukona nje ukuhlola ukugxumela kude, kodwa indlela yamandla edala amandla avundlile ngazo zombili izinyawo nomhlaba futhi ime ngaphandle kokuzamazama.
Ukweqa okubanzi, okubandakanya ukugxumela phambili ngazo zombili izinyawo ukusuka endaweni yokuma, kusebenzisa ukunwetshwa okusheshayo kwezinqulu, amadolo, namaqakala kanye nokunyakaziswa kwengalo ukuze kudaleke ukushukuma okuvundlile. Uma ugxila kuphela ebangeni, ungaphonsa izinyawo zakho phambili, uwe emuva, noma ugoqe amadolo akho ngaphakathi. Qala nge-low-intensity jump-and-stick futhi ukhuphule ibanga kuphela uma ungakwazi ukusuka ngezinyawo zombili ndawonye futhi ugcine ibhalansi imizuzwana emibili ngemva kokufika.
- Imisipha eyinhloko
- Gluteus maximus, quadriceps, hamstrings
- Imisipha esekelayo
- Ithole, umnyombo, imisipha yokuqinisa iqakala
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukugxuma okuvundlile kwemilenze emibili
Ingabe kufanele ngigxume ngangokunokwenzeka ngaso sonke isikhathi?
Cha. Ekuqeqesheni, ukugxuma okungu-70-90% okugcina ukufika okuzinzile kuyasiza. Ukuhlolwa okuphezulu kufanele kukhawulelwe lapho usululeme ngokugcwele.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola indawo yokuhlala kanye nomugqa oqondiwe
Sula izithiyo ezingaphambili nezingaseceleni ezitezini ezingasheleli. Setha umugqa wethagethi omfushane lapho ungama khona ngokukhululeka, hhayi ibanga eliphakeme.
- 2
Ukudala ukushwibeka kwengalo nokulayisha okhalweni
Buyisela izingalo zakho emuva bese ugoba ngokushesha izinqulu zakho namadolo. Ungavumeli isifuba sakho sicwile. Faka ingcindezi ezinyaweni zakho zonke.
- 3
Phushela phambili ngazo zombili izinyawo ukuze usuke
Swayiphela izingalo zakho phambili ngamandla bese uqondisa amaqakala akho, amadolo, namalunga enyonga bese ugxuma uvundlile. Phusha izinyawo zombili ngaphandle ngesikhathi esisodwa ngaphandle kokuvumela eyodwa ziwe kuqala.
- 4
Hlala kuzo zombili izinyawo bese ume imizuzwana emi-2
Letha izinyawo zombili phambili, thinta kancane uqale phakathi nonyawo, bese ugoba amadolo akho nezihlanganiso zenyonga ukuze ubambe ukushaqeka. Gcina ibhalansi yakho imizuzwana emi-2 ngaphandle kokunyakazisa izinyawo zakho.
PROJECT, DON'T REACH
Indawo yokuqala yebanga ukusunduza umhlabathi ubuye ngamandla kunokwelula izinyawo zakho phambili.
Uma uvele ubeke izinyawo zakho ukuze unwebe indawo lapho uhlala khona, isinqe sakho sizohlala ngemuva kwezinyawo zakho futhi uzowela emuva. Ngesikhathi sokusuka, qiniseka ukuthi wonke umzimba wakho uya phambili.
Ukushwibeka kwengalo kusetshenziselwa ukusiza ukunyakaza kodwa ukwenza lokho ngaphandle kokuphazamisa ukuqondanisa kwe-torso.
Iphuzu elibalulekile: Khombisa ukuzama ngaso leso sikhathi: “Phusha phansi phansi, futhi uhlale ngokuthula.”
STICK THE LANDING
Ibanga libalwa kuphela uma ukwazi ukuma ngaphandle kokunyakazisa izinyawo zakho ngemva kokufika
Uma ugxumela phambili noma ufika emuva ngemva kokufika, ibanga lakho lamanje lingaphezu kwamandla akho. Sondeza umugqa oqondiwe.
Amadolo akho kufanele alandele isiqondiso sezinzwane zakho futhi ingcindezi kufanele isatshalaliswe ngokulinganayo kuzo zombili izinyawo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Umhlaba onezinyawo kuphela ukuya phambili
- Lokho okubonayo
- Yiwa emuva ngemuva kokufika izinkalo zakho ngemuva kwezinyawo zakho.
- Imbangela engaba khona
- Uzame ukukhulisa ibanga elirekhodiwe kunokuhlohla.
- Indlela yokulungisa
- Fushanisa ibanga lakho oliqondise futhi uzilolonge ukugxuma okufushane okuthumela wonke umzimba wakho phambili.
Unyawo olulodwa luyasuka noma luhlale kuqala
- Lokho okubonayo
- Umzimba uyazungeza futhi umthelela ugxile edolweni elilodwa.
- Imbangela engaba khona
- Ingcindezi yonyawo lwesokunxele nesokudla kanye nokushwiba kwengalo ku-asymmetric.
- Indlela yokulungisa
- Yeka ukuphinda futhi uhlole ukusuka kanye kanye nokuma kwazo zombili izinyawo ekugxumeni okuphansi.
Amadolo ahlanganiswa lapho efika
- Lokho okubonayo
- Izinyawo zivulekile, kodwa amadolo womabili awela ngaphakathi.
- Imbangela engaba khona
- Ibanga nokukhathala kudlule ukulawula kokufika.
- Indlela yokulungisa
- Zijwayeze ukuhlalisa ama-squats kuqala, wehlise ibanga futhi ugcine amadolo akho ebheke ezinzwaneni zakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Squat futhi Ufinyelele
Funda indawo engcwele esheshayo ephindwe kathathu ngaphandle kokugxuma.
Ukweqa okufushane futhi unamathele
Hlala kuzo zombili izinyawo bese ume imizuzwana emi-2.
Ukweqa okubanzi
Khulisa ibanga ngenkathi ugcina ukufika okuzinzile.
I-Broad Jump Eqhubekayo
Ingeza ukuphinda kusebenze kuphela ngemuva kokuthi ukufika okukodwa sekube yingcweti.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yenza ngemva kokufudumala lapho ukukhathala kuphansi futhi ungenzi zonke izimpinda ebangeni eliphakeme kakhulu. Lapho ikhwalithi yakho yokufika noma isivinini sehla, qeda isethi.
Bala
3–5 izikhathi
Ukusetha kabusha okugcwele ngemva kokufika ngakunye okuphindaphindiwe
Setha
3–5 amasethi
90–180 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1-2 izikhathi ngeviki
Phatha ukubala kokugxuma kweviki ndawonye
- Inyusa kancane ibanga kuphela uma isekhondi eli-2 lokuhlala elimile ligcinwa.
- Qeda isethi uma uhlangabezana nokusuka oku-asymmetrical, ukunyakaza konyawo, noma ukuwa kwedolo.
- Gwema ibanga eliphakeme elilandelanayo lokuzama ngenkathi ukhathele.
Imibuzo evame ukubuzwa
Ngingakwazi ukuthatha igxathu eliya phambili ngemva kokufika?
Ngekhwalithi yokuqeqeshwa, sebenzisa ibanga ongalimisa ngaphandle kokunyakazisa izinyawo zakho. Isinyathelo esisodwa siwuphawu lokuthi ibanga lamanje lidlulele.
Ngingakwazi ukusebenzisa ukushwiba ingalo?
Yebo. Ukushwiba ingalo kusiza ukunyakaza okuvundlile. Kodwa-ke, izinhlangothi zesobunxele nesokudla kufanele zibe ne-symmetrical futhi zingaphazamisi ukulungiswa kokufika.
